Sunday, October 7, 2012

Total distance

2,950 m

Estimated time

1 h

Focus: Turns and mixed strokes: drill/swim free and back working turns, then a ladder of free, free/back and IM with a fly 50 after each, and free and back technique.

Warm-up (800 m, 16 min)

200ez - 200d/s free - 200d/s back - 200I.M. work turns

Pull set (600 m, 13 min)

6x100 pull alt. 1)free, 1)back with 15" rest

Main set (1,450 m, 29 min)

300 free @ 4'30/4'40/4'50/5'/5'10/5'20/5'/5'405'50/6'...

50 fly @1'/1'10/1'20/1'30/1'40/1'50/2'...

200 fr./bk. @3'10/3'20/3'30/3'40/3'50/4'...

50fly@ same pace

100 I.M. @ 1'40/1'50/2'/2'10/2'202'30...

50 fly @ same pace

100 I.M. @ same

50 fly @ same

200 fr./bk. @ same

50 fly @ same

300 free @ same

Warm-down (100 m, 2 min)

100 ez.

free + back technique